Friday, October 2, 2009

SPRINTERS - written for scy
This will probably look familiar...

400 swim freestyle
400 reverse IM - each 100 is drill/swim/breast kick on back/fly kick on side by 25's
200 easy choice skulling
1:00 rest
4 x 300 @ :15 rest as follows:
#1- 50 ra la2 free drill, 25 choice kick
#2- 50 fist drill, 50 swim free br 4/2
#3- 50 choice backstroke drill, 50 2 fly/2 breast drill
#4- swim IM - 3 x 100 IM's continuously, desc 1-3 to what you can
6 x 150 @ 1:50 swim free br 4/2 on 2nd 75
Get HR immediately after #6 & OML
3 sets of:
1 x 250 IM** @ 4:00 - 25 fly, 50 back, 75 breast, 100 free br 4/2
6 x 75 swim @ 1:00 - odds are IM (NO FREE), evens are free br 4/2
6 x 50 swim @ 1:00 desc 1-3/4-6 to all out smoking FAST (1st set fly; 2nd set back; 3rd set breast)
Get HR after 6th 50 in each set
** 250 IM in 2nd set is 50 fly/75 back/100 breast/25 free br 4/2
250 IM in 3rd set is 75 fly/100 back/25 breast/50 free br 4/2
After 3rd set...
400 easy pull br 4/2
200 easy drill = 7000 scy
Congratulations on a HUGE week for you! Enjoy some time off tomorrow, rest up & eat well. Sunday at 2 p.m. Have a great day!